Flatfish vs. Shrimp — In-Depth Nutrition Comparison

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Significant differences between flatfish and shrimp

Flatfish has more vitamin D*; however, shrimp is richer in selenium, copper, vitamin B12, zinc, choline, vitamin B6, and vitamin E.
Shrimp covers your daily cholesterol needs 52% more than flatfish.
Shrimp has 35 times less vitamin D* than flatfish. Flatfish has 139 IU of vitamin D*, while shrimp has 4 IU.
Flatfish contains less sodium.
Shrimp has a higher glycemic index. The glycemic index of shrimp is 50, while the glycemic index of flatfish is 0.

Specific food types used in this comparison are Fish, flatfish (flounder and sole species), cooked, dry heat and Crustaceans, shrimp, mixed species, cooked, moist heat (may have been previously frozen).

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Flatfish

Shrimp

Contains more PotassiumPotassium	+15.9%
Contains less SodiumSodium	-61.7%

Contains more MagnesiumMagnesium	+68.2%
Contains more CalciumCalcium	+264%
Contains more IronIron	+39.1%
Contains more CopperCopper	+1021.7%
Contains more ZincZinc	+317.9%
Contains more ManganeseManganese	+188.2%
Contains more SeleniumSelenium	+51.8%

~equal in Phosphorus ~306mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Flatfish

Shrimp

Contains more Vitamin DVitamin D

+3400%

Contains more Vitamin AVitamin A	+650%
Contains more Vitamin EVitamin E	+185.7%
Contains more Vitamin B1Vitamin B1	+23.1%
Contains more Vitamin B3Vitamin B3	+109.5%
Contains more Vitamin B5Vitamin B5	+128.6%
Contains more Vitamin B6Vitamin B6	+110.4%
Contains more Vitamin B12Vitamin B12	+26.7%
Contains more Vitamin KVitamin K	+300%
Contains more FolateFolate	+300%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.024mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Cholesterol	56mg	211mg	52%
Selenium	32.6µg	49.5µg	31%
Copper	0.023mg	0.258mg	26%
Sodium	363mg	947mg	25%
Vitamin D*	139 IU	4 IU	17%
Vitamin D	3.5µg	0.1µg	17%
Protein	15.24g	22.78g	15%
Vitamin B12	1.31µg	1.66µg	15%
Zinc	0.39mg	1.63mg	11%
Vitamin E	0.77mg	2.2mg	10%
Vitamin B6	0.115mg	0.242mg	10%
Choline	79.9mg	135.4mg	10%
Vitamin A	12µg	90µg	9%
Vitamin B3	1.278mg	2.678mg	9%
Calcium	25mg	91mg	7%
Vitamin B5	0.227mg	0.519mg	6%
Folate	6µg	24µg	5%
Magnesium	22mg	37mg	4%
Calories	86kcal	119kcal	2%
Fats	2.37g	1.7g	1%
Carbs	0g	1.52g	1%
Potassium	197mg	170mg	1%
Iron	0.23mg	0.32mg	1%
Manganese	0.017mg	0.049mg	1%
Vitamin B1	0.026mg	0.032mg	1%
Monounsaturated fat	0.657g	0.361g	1%
Polyunsaturated fat	0.459g	0.59g	1%
Protein per 100 calories	18g	19g	N/A
Calories per 10 g protein	56kcal	52kcal	N/A
Weight per 100 calories	116g	84g	N/A
Unsaturated / Saturated Fat ratio	2.1	1.8	N/A
Net carbs	0g	1.52g	N/A
Phosphorus	309mg	306mg	0%
Vitamin B2	0.025mg	0.024mg	0%
Vitamin K	0.1µg	0.4µg	0%
Trans fat	0.014g	0.035g	N/A
Saturated fat	0.542g	0.521g	0%
Tryptophan	0.197mg	0.26mg	0%
Threonine	0.719mg	0.904mg	0%
Isoleucine	0.754mg	1.05mg	0%
Leucine	1.335mg	1.95mg	0%
Lysine	1.561mg	2.172mg	0%
Methionine	0.56mg	0.665mg	0%
Phenylalanine	0.624mg	0.992mg	0%
Valine	0.8mg	1.067mg	0%
Histidine	0.374mg	0.501mg	0%
Omega-3 - EPA	0.168g	0.135g	N/A
Omega-3 - DHA	0.132g	0.141g	N/A
Omega-3 - DPA	0.034g	0.012g	N/A
Omega-6 - Eicosadienoic acid	0.006g	0.012g	N/A